Muscle Building Nutrition

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building muscle?

I've crash dieted a couple times where i've lost 80-85 lbs. within 6 months, and i feel that i've lost all my Muscle Strength. This is wierd because the whole time during the diet i lifted weights. regardless, i need to build muscle the fastest and correct way. How do i go about doing this (nutrition/weight lifting schedule)? also does creatine help? thanks.

Building muscle requires time, discipline and competent training technique.
1. You will not build muscle if you are dieting, dieting is the enemy of Muscle Building.
2. In fact to build muscle you need to eat frequent and copious meals. But you need to eat the right kind of food.
to build muscle you need proteins as found in eggs, poultry and other meat but as well as in nuts and other nutrition. Fruits, vegetables and salad are also important.
3. Drink a lot of water, as muscle consists to a large part of water.
4. Spend about 2-3 / week 2 h session at the gym, doing weight resistance training (after proper warm up and stretching)
focus on full body exercises such as: Benchpress, deadlifts, and squats.
5. Get enough rest, don't overtraining. Mentally prepare for each session and give your best each time.

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